Shoulders,Elbows, Hips, and Calves

(Keith looked strong on these sled pulls last week. He looks very efficient transferring his power through to the sled and has a nice strong core, flat back, and you can tell his steps are quick and effective. Way to go Keith!)

Skills Session:

Muscle-ups, Bar MU, Pull-ups

50 Hollow Rocks

50 Supermans

10 Seated Low Bar Pull-ups (see video)

10 second hold self up on rings…elbows locked out

10 Jumping Chest to Bar Pull-ups

10 second hold self on rings…elbows bent as far as you can go and still hold up

10 Ring Rows with feet on Box (if working on muscle-ups, pull to the bottom of the rib cage)